Every person goes through stress due to their life routine. However, what makes these stress effects upon our body is the cortisol, also known as the stress hormone. In fact, it plays a crucial role in our body’s response to stress. Despite this, its essential for survival, excessive levels can lead to health issues. Moreover, this can be particularly found in women. Therefore, it has become really important to know how to lower cortisol naturally. Not only will it help in maintaining a balanced life, but it will also make your lifestyle healthy.
In this guide we are going to explore symptoms of high cortisol levels in females, and choose the best ways to treat them. Let’s begin.
Understanding Cortisol and Its Effects
Adrenal glands are responsible for the sudden release of cortisol hormones in our body. Interestingly, there are many benefits of this. For instance, it helps in regulating metabolism, and also controls your blood sugar levels, while making your immune system stronger. On the other hand, if there is chronic stress, then it might lead to high cortisol levels. In simple words, it will directly contribute to weight gain, anxiety, fatigue, and hormonal imbalances.
Symptoms of High Cortisol Levels in Females
Women who are experiencing these high cortisol continuously must notice some of these symptoms. It may include:-
- One common sign is unexplained weight gain, particularly in the abdominal area.
- Additionally, increased anxiety, irritability, or depression may occur.
- You may also experience difficulty sleeping or frequent awakenings at night.
- As a result, fatigue and low energy levels can become a problem.
- Moreover, high blood pressure is another concerning symptom.
- Not to mention, digestive problems such as bloating and acid reflux can arise.
- For women, irregular menstrual cycles may be a sign of high cortisol.
- Furthermore, skin issues like acne or thinning skin can develop.
- Lastly, sugar cravings and increased appetite are also common indicators.
If this continue to happen, it becomes necessary to take some steps to balance the cortisol naturally
How to Lower Naturally
Managing this naturally requires a lot of changes. Specifically, it may include lifestyle changes, dietary adjustments, and stress management techniques. With that in mind, here are some ways in which you can easily keep your cortisol under control.
1. Reduce Stress Through Mindfulness and Relaxation Techniques
Chronic stress is the main cause of high cortisol levels in our body. Therefore, keeping yourself relaxed is the only way to prevent the increase of cortisol. It’s time for you to incorporate these few things into your daily life routine.
- Meditation: Practicing meditation brings lot of advantages in your daily life.
- Deep breathing exercises: Slow and deep breathing can lower the increase of stress hormones.
- Yoga: The Combination of movement and mindfulness is the best way to balance cortisol levels effectively.
- Spending time in nature: Connecting your soul with nature gives your body the peace it needs.
- Journaling: Writing down what you feel always helps in keeping your mind calm reduces anxiety.
To learn more about mindfulness, read more
2. Get Enough Quality Sleep
Not getting enough sleep is always the reason for the elevated cortisol. Follow these tricks to improve sleep quality:-
- Stick to a regular sleep schedule.
- Avoid caffeine and electronic screens before bed.
- Set a bedtime routine, try to listen to some soft music or read books for calm mind.
- A dark and cool room is the key to deep sleep.
3. Eat a Nutrient-Dense Diet
The diet you intake is always connected with your mental well-being. Surprisingly, it can also impact cortisol levels. Here are 5 foods that naturally decrease cortisol:
- Dark chocolate: Contains flavonoids that reduce stress.
- Avocados: Contain healthy fats that support adrenal function.
- Bananas: Contain potassium and vitamin B6, that balances stress hormones.
- Fatty fish (salmon, mackerel, sardines): High in omega-3 fatty acids, which lower inflammation and cortisol.
- Leafy greens: Provide magnesium which naturally reduces cortisol naturally.
Moreover, focus more on foods like nuts, seeds, eggs, and lean proteins. This will help in maintaining blood sugar levels and avoiding cortisol spikes. For nutrient-based food, check out here.
4. Engage in Regular Physical Activity
Exercise beats all the cortisol hormones in no time. In fact, an intense workout helps to control the inner body flow and makes your body a great fit to hit challenges. To keep your cortisol in check, try these out:
- Engaging in walking, cycling, or swimming can be a great way to get started.
- Avoid excessive exercise, it can have a reverse effect.
- Go for strength training, it will manage muscle health and hormone balance.
Explore our self-love exercise blog, click here for more info.
5. Stay Hydrated and Reduce Caffeine Intake
Consume:- Dehydration can also be the cause of increase in cortisol. It’s crucial to consume plenty of water throughout the day.
Prevent:- the use of excessive caffeine can lead to cortisol imbalance. Instead go for herbal teas or decaffeinated coffee.
Supplements to Lower Cortisol
When it comes to lifestyle and dietary changes, there are some supplements to lower cortisol.
Best Supplements For Reduction
- Ashwagandha
- Rhodiola Rosea
- Magnesium
- Phosphatidylserine
- Omega-3 Fatty Acids
- Vitamin C
These supplements can help you begin a healthy lifestyle and improve your overall wellbeing.
How to Lose Weight With Cortisol
Even though high cortisol is linked to weight gain, there are some strategies that can assist in managing weight.
- Prioritize protein intake: It’ll not only help in maintaining your muscle mass but also keeps blood sugar level constant.
- Eat fiber-rich foods: Healthy digestion helps in better balance.
- Manage stress effectively: Keep your mind relaxed with engaging activities.
- Get sufficient sleep: Never avoid sleep.
- Practice intermittent fasting cautiously: Short fasting periods can be beneficial to increase control.
These practices will help you achieve weight loss while lowering cortisol naturally.
Treatment for Females
If natural methods are not being much helpful, then it’s crucial for medical advice to manage it. These treatments include:-
- Lifestyle coaching and therapy: To manage stress more effectively.
- Medications: if there is a Cushing’s syndrome, then doctors may prescribe specific treatments.
- Hormone therapy: Sometimes therapy can help to restore balance.
Don’t be late if this is affecting your health. Sometimes professionals are all you need for better treatment options. To learn more about stress management, click here
Conclusion
Giving importance to your well-being is crucial. Therefore, understand how to lower cortisol naturally and stop it from having an adverse effect on your health. By making these simple lifestyle changes, you can avoid a stressful life and improve your quality. However, remember, if these symptoms are not ending, you must approach a professional for potential treatment.
After all, reducing cortisol isn’t a one-night show. It may take time, but with consistency and the right choices, you are set to achieve a peaceful lifestyle. For professional advice, read this.
